TTo 5KTo 5K and Beyond — 16-week Training Plan T and Beyond — 16-week Training Plan 5K and Beyond — 16-week

Training
Plan T
M
To 5K
-
and Beyond — 16-week Training Plan

n Speed/endurance n Running strength/quickness n Aerobic development n Cross training (fill in the blank) n Strength training

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Hills, intervals or fartlek Recovery Long/aerobic Recovery Aerobic Tempo or long run Recovery
1 n 15-20min: Walk Rest – or – n 15-20min: Walk Rest – or – n 15-20min: Walk n 15-20min: Walk – or – Rest – or
n 30min: n Strength n 30min: n 30min: _________ Fun active
___________ ___________ play

2 n 20-25min: Walk Rest – or – n 20-25min: Walk Rest – or – n 20-25min: Walk n 20-25min: Walk – or – Rest – or –
n Drills n 30min: n Strength n 30min: n Drills n 30min: _________ Fun active
___________ ___________ n Strength play

3 n 5min: Walk – then – Rest – or – n 5min: Walk – then – Rest – or – n 5min: Walk – then – n 5min: Walk – then – Rest – or –
1min/5min: Run/walk n 30min: 1min/5min: Run/walk n 30min: 1min/5min: Run/walk 1min/5min: Run/walk Fun active
intervals X 5 ___________ intervals X 5 ___________ intervals X 5 intervals X 6 play
n Drills n Strength n Drills n Strength
4 n 5min: Walk – then – Rest – or – n 5min: Walk – then – Rest – or – n 5min: Walk – then – n Maximum aerobic Rest – or –
1min/4min: Run/walk n 30min: 1min/4min: Run/walk n 30min: 1min/4min: Run/walk function test: Fun active
intervals X 6 ___________ intervals X 6 ___________ intervals X 6 2-3 miles play
n Drills n Strength n Drills n Strength
5 n 5min: Walk – then – Rest – or – n 5min: Walk – then – Rest – or – n 5min: Walk – then – n 5min: Walk – then – Rest – or –
2min/3min: Run/walk n 30min: 2min/3min: Run/walk n 30min: 2min/2min: Run/walk 2min/2min: Run/walk Fun active
intervals X 8 ___________ intervals X 10 ___________ intervals X 10 intervals X 12 play
n Drills n Strength n Drills n Strength
6 n 5min: Walk – then – Rest – or – n 5min: Walk – then – Rest – or – n 5min: Walk – then – n 5min: Walk – then – Rest – or –
2min/2min: Run/walk n 30min: 2min/2min: Run/walk n 30min: 2min/1min: Run/walk 2min/1min: Run/walk Fun active
intervals X 10 ___________ intervals X 10 ___________ intervals X 10 intervals X 12 play
n Drills n Strides n Drills n Strength
n Strength
7 n 5min: Walk – then – Rest – or – n 5min: Walk – then – Rest – or – n 5min: Walk – then – n 5min: Walk – then – Rest – or –
3min/2min: Run/walk n 30min: 3min/2min: Run/walk n 30min: 3min/1min: Run/walk 3min/1min: Run/walk Fun active
intervals X 7 ___________ intervals X 7 ___________ intervals X 8 intervals X 10 play
n Drills n Strides n Drills n Strength
n Strength
8 n 5min: Walk – then – Rest – or – n 5min: Walk – then – Rest – or – n 5min: Walk – then – n Maximum aerobic Rest – or –
4min/2min: Run/walk n 15-20min: Jog 4min/2min: Run/walk n 15-20min: 4min/1min: Run/walk function test: Fun active
intervals X 8 – or – intervals X 6 Easy hills jog – or – intervals X 8 2-3 miles play
n Drills n 30min: n Strides n 30min: n Drills n Strength
___________ n Strength ___________
9 n 5min: Walk – then – Rest – or – n 5min: Walk – then – Rest – or – n 5min: Walk – then – n 5min: Walk – then – Rest – or –
4min/2min: Run/walk n 15-20min: Jog 4min/1min: Run/walk n 15-20min: Jog 4min/1min: Walk/run 4min/1min: Walk/run Fun active
intervals X 8 – or – intervals X 8 – or – intervals X 8 intervals X 12 play
n Drills n 30min: Easy hills n 30min: n Drills n Strength
___________ n Strides ___________
n Strength
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Hills, intervals or fartlek Recovery Long/aerobic Recovery Aerobix Tempo or long run Recovery
10 n 30min: Aerobic run Rest – or – n 5min: Walk – then – Rest – or – n 5min: Walk – then – n 5min: Walk – then – Rest – or –
3min/2min: Run/walk n 15-20min: Jog 5min/2min: Run/walk n 15-20min: Jog 6min/1min: Run/walk 6min/1min: Run/walk Fun active
intervals X 7 – or – intervals X 6 – or – intervals X 6 intervals X 8 play
n Drills n 30min: Easy hills n 30min: n Drills n Strength
___________ n Strides ___________
n Strength
11 n 35min: Aerobic run Rest – or – n 5min: Walk – then – Rest – or – n 5min: Walk – then – n 5min: Walk – then – Rest – or –
n Drills n 15-20min: Jog 6min/2min: Run/walk n 15-20min: Jog 6min/1min: Run/walk 8min/1min: Run/walk Fun active
– or – intervals X 6 – or – intervals X 6 intervals X 7 play
n 30min: Easy hills n 30min: n Drills n Strength
___________ n Strides ___________
n Strength
12 n 35min: Aerobic run Rest – or – n 5min: Walk – then – Rest – or – n 5min: Walk – then – Rest – or Fun active play Rest - or
n Drills – or – n 15-20min: Jog 6min/1min: Run/walk n 15-20min: Jog 10min/1min: Run/walk Fun active
n Time trial at track: – or – intervals X 7 – or – intervals X 3 play
1.5 miles n 30min: Easy hills n 30min: n Drills
___________ n Strides ___________
n Strength
13 n 35min: Aerobic run Rest – or – n 5min: Walk – then – Rest – or – n 5min: Walk – then – n 5min: Walk – then – Rest – or –
n Drills n 15-20min: Jog 7min/1min: Run/walk n 15-20min: Jog 15min/1min: Run/walk 20min/2min: Run/walk Fun active
– or – intervals X 6 – or – intervals X 3 intervals X 1 play
n 30min: Hills – or – fartlek n 30min: n Drills 15min/2min: Run/walk
___________ n Strides ___________ intervals X 2
n Strength 10min/2min: Run/walk
intervals X 1
n Strength
14 n 35-40min: Aerobic run Rest – or – n 5min: Walk – then – Rest – or – n 5min: Walk – then – n 5min: Walk – then – Rest – or –
n Drills n 15-20min: Jog 8min/1min: Run/walk n 15-20min: Jog 20min/2min: Run/jog 20min/2min: Run/walk Fun active
– or – intervals X 5 – or – intervals X 2 intervals X 1 play
n 30min: Hills – or – fartlek n 30min: n Drills 15min/1 min: Run/walk
___________ n Strides ___________ intervals X 2
n Strength n Strength
15 n 40min: Aerobic run Rest – or – n 40min: Aerobic run Rest – or – n 40min: Jog n 5min: Walk – then – Rest – or –
n Drills n 15-20min: Jog n Strides pickups n 15-20min: Jog n Drills 30min/2min: Run/walk Fun active
– or – n Strength – or – intervals X 1 play
n 30min: n 30min: 20min/2min: Run/walk
___________ ___________ intervals X 1
10min/2min: Run/walk
intervals X 1
n Strength
16 n 40min: Aerobic run Rest – or – n 40min: Aerobic run Rest – or – n 40min: Aerobic run n Maximum aerobic Run a –
n Drills n 15-20min: Jog Easy hills n 15-20min: Jog n Drills function test: 5k!
– or – n Strides n Strength – or – 2-3 miles
n 30min: n 30min: n Strength
___________ ________
 The Key to these Running Programs
Aerobic runs
These runs are the foundation of fitness and health. Run at or
slightly below your maximum aerobic heart rate (MAHR) for the
duration of the run. You should be able to easily converse. At
least 80 percent of your running should be at or below the
MAHR up to four to six weeks prior to an event or PT test. The
first 10 minutes of the aerobic runs in this plan are intended as
a relaxed warm-up and to gradually raise your heart rate
toward your MAHR. When you finish these runs, you should
feel as if you could run more.
To find your maximum aerobic heart rate, use Dr. Phil Maf-
fetone’s “180 formula”:
1. Subtract your age from 180. (Ex: 180 – 30 = 150)
2. Modify this number by selecting the option below that
best matches your health profile:
a. If you have, or are recovering from, a major illness or are
taking medication, subtract an additional 10 (Ex: 150 – 10 =
140).
b. If you have not exercised before, have been training in-
consistently or been injured, have not recently progressed in
training or competition, or if you get more than two colds or
bouts of flu per year, or have allergies, subtract an additional 5.
(Ex: 140 – 5 = 135)
c. If you’ve been exercising regularly (at least four times
weekly) for up to two years without any of the problems listed
in a or b, keep the number (Ex: 180 – 30 = 150) the same.
d. If you have been competing for more than two years
without any of the problems listed above and have improved in
competi-tion without injury, add 5 (Ex: 180 – 30 + 5 = 155).
Body adaptation: Aerobic development. Builds capillaries
and mitochondria — cellular structures that help your body
burn fuel aerobically, and with a large percentage of fat as fuel
— as well as fat-burning capacity and relaxed running form.
Common mistakes:
n Ignoring MAHR and effort since you may be going slow.
When you run above your MAHR, you are burning mostly
glucose/glycogen and often tapping into anaerobic
metabolism, which inhibits aerobic development.
n Trying to run at a specific pace.
n Going too fast up hills.
Long runs
These are a significant aerobic stimulus. Time on your feet is
the goal — not speed. In a sugar-depleted “fasting” state (no
carbohydrates before or during the run), you’ll teach your body
to burn fat and recruit more muscle fibers — that is,
progressively activate muscle fibers as muscles wear out during
a workout. Start very comfortably below your MAHR. On the
return, you may run at your MAHR. Slowly build up your pace,
and slowly extend the time on your feet to an hour and a half
(two hours for experienced runners) once every two weeks.
Maintain adequate hydration by following your thirst cues.
Don’t over-drink water as this can lead to hyponatremia — a
dangerous and life threatening condition caused when your
sodium levels are too low. Replace fluids with a good recovery
meal shortly after a long run, preferably within 30 minutes. As
you get closer to race day, do the second half of these runs at
near-marathon pace if you’re feeling good.
Body adaptation: Aerobic development. Builds capillaries,
mitochondria, fat-burning capacity, and relaxed running form.
Longer runs (longer than one hour) stimulate maximum muscle
recruitment without the run being “hard.”
Common mistakes:
n Running too fast so that you finish fatigued and slow. Like
all training runs, you should feel as if you could do this run
again if you had to.
n Starting out above MAHR and tapping all the glucose re-
serves instead of stimulating fat burning.
n Relying on carbs for energy versus training your body to
mobilize fat as fuel.
n Making this one run more than 50 percent of your weekly
miles.
Jog (Slow Jog)
The jogs in this plan help you recover and focus on a relaxed
and efficient movement pattern. They’re also good for mental
relaxation, stress reduction and general health. You should run
much more slowly than you’re capable of, well below your
MAHR. Use a light, springy running motion, and keep your
cadence close to 180. The goal is an easy 20 to 30 minutes of
activity.
Body adaptation: Aerobic development. You train the
move-ment pattern as you focus on form, breathing and
relaxation. This easy activity stimulates your parasympathetic
nervous system, which is essential for balancing the stress
generated every day from the sympathetic nervous system.
Common mistakes:
n Timing your jog for speed.
n Getting frustrated with the slow pace.
n Deciding to run this above your MAHR.
Threshold or tempo run
Threshold is the top-end aerobic pace, right at the line between
aerobic and anaerobic — the fastest you can run without gen-
erating more lactic acid than you can recycle back into energy.
Called the anaerobic threshold, it’s a pace you could sustain for
at least 30 to 60 minutes once you are fit, about a 10K pace.
For these runs, warm up nice and easy for at least 10 min-utes.
Choose an out-and-back or loop course you enjoy that
is uninterrupted by traffic. A track works well for shorter
distances. Run at comfortable, hard effort, building from 15
minutes to up to 30 minutes. Your effort and heart rate (if you
wear a heart-rate monitor) should be constant from week to
week, but as you become more efficient, your pace will increase
naturally.
Body adaptation: Develops relaxed speed and running econ-
omy; improves aerobic development (remember, this is below
anaerobic threshold); and raises your anaerobic threshold by
running at a pace at or slightly below it. Helps teach pacing.
 Common mistakes:
n Many novice and experienced runners do this “all out” or
think of these as “races.”
n Checking watch and wanting to run specific times.
n Thinking you need to improve time with each successive run
and trying to force this. Instead, think: “fast and relaxed.”
Fartlek
Running should be fun. A fartlek is a type of fun running first done
in Sweden in the 1930s and practiced by runners and coaches to
this day. “Fartlek” literally means “speed play.”
Speed up and slow down according to how you feel — not by any
set pace or time interval. This is how a child runs. Make the
recovery portions very relaxed. This is a great way to work on
form, relaxation, dynamic stretching and strength.
Make it up as you go. Run quick and relaxed to telephone poles,
up hills, to a certain target. Like play, there is no time
or distance outcome. The fast segments can be 30 seconds to
a few minutes, with the total run time anywhere between 20 and
40 minutes, or longer once you’re fit and ready. Pick a fun, scenic
route with little traffic. Warm up for 10 minutes, then
run the whole mix of paces over an undulating terrain. Mix in
some sprints, hills and strides for a minute or two, then recover
between the speed segments. Cool down for 10 minutes.
Body adaptation: Aerobic development and coordination
with efforts right below the anaerobic threshold. Develops
relaxed leg speed, as this is your focus — and not a specific pace.
Also develops
Common strength if you incorporate sprinting up some hills.
mistakes:
n Making this a structured workout with a time or pace goal.
n Making this hard and anaerobic for long segments.
n Not recovering between speed segments.
Intervals
These develop relaxed speed at or close to your 5k to 10k
race pace. Improves your ability to run at anaerobic threshold
where you are still aerobic and recycling lactate. Teaches pace
judg-ment and relaxation with effort, and rehearses speeds of the
race or test without the run being overly taxing. The goal is to feel
a strong effort but far from all out.
You repeatedly cover a set distance or time interval with a
recovery interval between each. Warm up for 10 minutes. Con-
sider some light, quick and short strides to loosen up. Choose a
distance or duration that you feel comfortable repeating. These
can be measured in minutes or laps — for the purpose of these
plans, we’ve measured them in minutes, with goal distances and
paces included for the half-marathon and marathon plans. The
total of the faster running can be five minutes for the beginner
and up to 20 minutes for the more advanced runner. Usually the
recovery interval will be of equal time to the faster interval.
For long-distance training, the rest is short. While training
for shorter distances, the speed is fast with full recovery. Allow
your heart rate to recover to the 120-130 bpm range so you feel
ready to go again. Stop the workout if you struggle to hold your
pace or suspect your form is compromised. Cool down with an
easy 10-minute jog. Pace of the interval is not all-out, but stay
near your 5K to 10K goal pace. You should always end this
workout feeling as if you could do another interval if you had to.
Body adaptation: Develops relaxed speed. Raises anaerobic
threshold by running at a pace at or slightly above this. Helps
teach pacing and tolerance to oxygen debt — when your body
can’t supply enough oxygen to your muscles for normal function.
Common mistakes:
n Trying to run a specific time and running all-out and
too fast. The times are not important. The physiological and
strength adaptations are what matter.
n Too short a recovery jog and not running the repetition well.
n Racing these with training partners or joining a group above
your level.
Hills
Many runners fear hills and avoid them, but running up and down
hills at a comfortable pace with good technique develops
strength as you run up. It’s like going to the gym for free — and
you are outside! Running downhill is really fun as you develop
relaxed speed and work on form.
The course can be a loop with a couple of hills ranging from
a hundred meters to a half-mile. If you’re lucky to live in the
mountains, you can climb for a couple of miles and then run
swiftly down. As a beginner, do not try to run fast on the
uphills. Keep tall with your chest up and open. Look forward and
resist the tendency to look down and bend at the waist. Keep your
stride short, and use your glutes to push and spring off the
ground. Practice running efficiently and quickly on the downhills
with faster turnover. Do not hit hard into the ground with an
outstretched leg. Think: “Run over the ground and not into the
ground.” On the uphills, your heart rate will exceed
your MAHR but should still be below your anaerobic threshold.
Body adaptation: Leg strength (uphill); leg speed, coordination
and mobility (downhill). Aerobic development, since the courses
will involve running below your anaerobic threshold with most of
the running relaxed and below your maximum AHR.
Common mistakes:
n Running too fast and straining up the hill at the expense of
good form and going into oxygen debt.
n Running too hard with high impact on the downhills. Re-
member: Good downhill running is a skill.
Strides
Strides, also known as pickups, develop speed and coordination
without running “hard.” This is a form of dynamic stretching,
coordination and strength work, as distances are very short. No
lactic acid accumulates. Doing a lot of anaerobic work inhibits
aerobic development and is stressful. This should be fun! All an-
imals (humans included) love to do short sprints. Strides make you
a better runner for short and long events.
During a run, at the end of a run, or after a thorough warm-up,
do four to eight pickups of 50 meters to 80 meters, gradually
speeding up to a sprint, then slowing back down. A grass field
is ideal. Accelerate naturally and progressively, and decelerate
slowly. Give yourself a full recovery between each. The goal is to
not develop lactic acid or fatigue. Each should feel progressively
easier and quicker as you loosen up. Focus on form and relaxed
speed.
Body adaptation: Strengthens and adds mobility to the key
muscles and tendons used in running. Develops coordination
and skill.
Common mistakes:
n Running too hard and long for the strides so that your form
breaks down.
n Not recovering between strides and building up acidity in
muscles.
n Thinking of these as “workouts” that need to be done harder
and faster each time.
n Muscling through the strides without focusing on form.
n When you feel coordinated, strong, pain free, and safe in
your strides, only then should you attempt workouts focused
around high intensity interval training (HIIT). The reward of
this type of training is high, but so is the risk if your form and
function are not correct.
Drills
The drills in this program first develop coordination through
repetition of correct movement. As you progress, they add
strength and mobility. Like sprints, this should be fun and a bit
challenging!
Work on mastering the movement before trying to add speed
or power to the drills. A grass field is the ideal surface. Give
yourself a full recovery between sets. Beginning runners pursu-
ing the 5K plan should stick with jumping rope, lateral jumps,
four square, heel lifts, grapevines and razor scooter (for correct
form, check out the videos in our web portal). Those doing our
half-marathon and marathon plans can progress to tougher
drills such as ABCD skips, “run with tether” and more. Do drills
a few times a week or even daily at the end of a run. Mix it up
and have fun with it.
Body adaptation: Strengthens and adds mobility to the key
muscles and tendons used in running. Develops coordination
and skill of running.
Common mistakes:
n Doing drills with incorrect form.
n Not recovering between sets.
n Applying power before mastering the movement skill.
n Muscling through the exercises without focusing on form.
Cross-train
Pick an enjoyable activity you can fit into your day to get 30
minutes of relaxed activity. Swimming, biking, CrossFit, gym
work, yoga … it’s all good as long as it’s not stressful and it
promotes relaxation and recovery.
Different activities allow you to recover from the tissue stresses
of running, especially for the beginner. The American College of
Sports Medicine recommends that everyone try to get 30
minutes of physical activity daily with the safe guidelines
of increasing running volume no more than 10 percent a week.
Cross-training can be fun and will work your entire system in a
different way to produce greater overall fitness. It’s not specific to
running, though, so don’t assume that cross-training will greatly
assist you in passing your PT test.
Body adaptation: Continued aerobic development as well as
specific strength.
Common mistakes:
n Going too hard on recovery cross-training days.
n Using poor technique in new activities, adding to existing
mechanical stress on tissues.
n Assuming that the cross-training will make you run faster.
n If you are using cross-training during an injury, assum-ing that
when the injury is healed you can jump back into the same
volume and intensity of running as you were doing with cross-
training sessions. Remember that the tissue load of run-ning is
different, even if you are “fit.”
Pre-event practice race
This run is a race simulation done at a comfortably hard pace but
not all out. You practice and develop rhythm, relaxation
at higher speeds and pacing. You are maximally tapping your
aerobic system and becoming slightly anaerobic to help develop
tolerance to lactate and fatigue. This should only be done four to
six weeks out from your or event — make it one of your long
runs around that time. It will build confidence in what you can do
on the day of your event.
Simulate what you will do on race day. Wear similar clothes
and footwear, find a similar course, eat similarly, and warm up for
10 minutes. Do a few light strides. Do not stretch. Try using
positive affirmations before and during the run.
Body adaptation: Raises your anaerobic threshold and re-
hearses relaxed speed.
Chart your progress!
Common mistakes:
n Going 100 percent. Try 95 percent instead. Finish strong
and save your best for event day.
n Starting out too fast and slowing at the end.
Trying to run faster each time.
Maximum aerobic function test
(Used with permission from Dr. Phil Maffetone)
This test measures the improvements in aerobic speed while you’re
working on building your base. Building aerobic speed means you can
run faster at the same aerobic heart rate. Without objective
measurements, you can fool yourself into thinking you’re progressing.
Perform the MAF test on a track or measured flat with your heart-rate
monitor, running at your maximum aerobic heart rate found with Dr.
Maffetone’s 180 Formula. Three to five miles provides good data,
although a one-mile test still has value. Do the test following an easy
warm-up.
Below is an example of an MAF Test performed by running on a track, at
a heart rate of 145, calculating time in minutes per mile:
Mile 1: 11:32
Mile 2: 11:46
Mile 3: 11:49
Body adaptation: The MAF test should indicate faster times as the
weeks pass. You are building capillaries, mitochondria, fat-burning
capacity and relaxed running form. This means the aerobic system is
improving, enabling you to run faster with the same effort. Below is an
example showing the improvement of the same person from above. In
these plans, an MAF test is prescribed regularly only for beginning
runners pursuing the 5K plan. Others should perform the test regularly
throughout the year, ideally every month.
 September October November December
Mile 1: 11:32 10:29 9:35 9:10
Mile 2: 11:46 10:46 9:43 9:22
Mile 3: 11:49 10:44 9:47 9:31

Chart your progress!

Common mistakes:
n Running different courses in different conditions for the
test. Examples would be an extremely hot day or a course with
significant wind, both of which affect your speed at the same
effort.
n Doing the test on a day when you’re extremely fatigued.
n Not warming up.
n Doing too long a test when you are starting. If you’re a new
runner, do this for only one or two miles.
“Cheating” and running faster than the pre-determined MAHR.